Intermediate & Advanced WODs: Monday 120514

Posted on May 13, 2012 by Allison Bojarski

Monday 120514

Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Back squat 3×5

In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of:

Power Clean x 10 reps (135#/95#)
Dips x 10 reps
400 Meter Run

Only one partner may be working on the power cleans or dips, and only one partner may be running at a time.

One of our coaches (can you guess who? Check today’s Beginner’s post to see his face if you can’t guess). It’s always about the heels in an outfit, don’t you think?

(Thanks to Athlete Paul S. for the photo. If YOU see something funny/interesting/amazing happening at the gym, snap a photo and email it to me at allisonATcrossfitnycDOTcom. Thanks!)

How your goals are shaped by your environment
Coaching cues: The science and application (the cached version)
How to gain super-human speed
What does elephant taste like? / 4 reasons sardines are great
Gwyneth’s gone paleo

Here’s what’s on tap for Tuesday’s intermediate and advanced WODs at HR:00 and HR:45
A: Russian gymnastics warm-up

B: In 12 minutes (15 minutes for women), complete the following:

10 Rounds of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats).

Find 1-rep-max of shoulder-to-overhead.

Barbell may start from the rack, but must be empty at the beginning of the workout.

  • GinaFleacyno

    That was quite the way to start the week. GO 6 am!

  • http://www.facebook.com/leienming Andrew Louie

    A: Backsquat 3×5: 185,205,225(PR) 
    B: With Jeff K. 6 Rounds + 5 Cleans Rx. Ring dips are my goat. 

  • Amanda Long

    A. Worked on butterfly pull-ups – a lot harder than they look
    B. back squats – 133, 153, 163
    C. Partner wod withn kaleena – 9 rounds (85 first round, then 95 the rest of the time; ring dips)

    Great wod this am and congrats to Mike V. On his first muscle-up!!!!

    • http://www.facebook.com/profile.php?id=556545004 Kaleena Castillo

       Amanda you rocked it this morning! :)

    • james_vergara

      Nice work, Athletes!  Almost 10 rounds!  what happened to the manmakers???

      • Amanda Long

        Thanks Athlete! Missed you this am – what is the deal with you skipping out on squat days???

        Still not fully recovered from Murph on Saturday, so push-ups were not happening!!! I have some making up to do!

    • Kristin_Cunningham

      awesome job today on the partner WOD :’( ….85 just isn’t good enough for you now Miss Long ;)

      Those pull-ups look really weird – I am sure they are hard to do.  I won’t start attempting those until about 5 years from now when I can finally string together some strict pull-ups. 

      • GinaFleacyno

         ok got some interesting advice today… shouldnt even try to kip until i have 10 strict pull ups….
        I did man makers today, ummm only 7

        • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

          I’d agree with that advice: get strong first before you start swinging around like a monkey…  :)

  • reisbaron

    In Beyond the Whiteboard today, if you end up with less runs than rounds of cleans & dips, just zero out the number of meters for runs in those extra rounds.  Hit me up with any questions.

  • Jeff K

    BS: 155,175,200
    WOD with Andrew: 6 rounds + 5cleans Rx, but maybe 7+ 5 because when I get tired I can’t count. 

  • John Grosso

    A: 225, 245, 275
    B: 6 rounds + 2 carries (not sure how many reps James did)

  • reisbaron

    A: 275 – 315 – 365 

    B: 6 Rounds + 9 Dips (7 runs total) 
    (135# – parallette dips for me)

    Partner Doug was running like a fiend.  He got run #7 in as I was hacking away at the 7th round trying to finish, but I came up one rep short at the buzzer.  Good WOD.  My third run was hellish.

  • Jeff K

    Andrew – I think I may have forgotten to write down a round, so it may be 7 rounds +5 cleans Rx. Not certain. Good job today, you helped me out by moving through those cleans.

  • Jana B.

    A: back squats:  5 x 103-123-143.  143 felt pretty good.  Time to add more weigth on these.
    B: 13.5 rounds w Beth V.  73 and elevated paralettes (and sub rowing for me)

  • Shannan

    I think the Coaching Cues link is broken…

    • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

      Thanks for the heads-up, Shannan.  Seems the link is broken on the Elite FTS site, it wasn’t an error on my part.

      I was able to grab a cached version of the article and have posted that link above so now you can read the article, which is a really great one!

  • Albert Insogna

    First post-elements class- thanks for a great workout Will.

  • Sara Harris

    Just diagnosed with tendonitis in the peroneal tendons of my right foot.  No running or lots or movement on my feet for the next few weeks.  Any advice on continuing to train, without aggravating the injury further? Lifting? Bodyweight stuff?

  • Jim S

    A: Backsquat x5 185, 200, 200
    B: Did this one without a partner tonight. 105lbs and ring dips with turnout. 3 rds + 10 cleans + 10 dips plus 75m run. Really wanted that 4th round but was slow on the cleans. 

    • Jim S

      btw, i’m kinda psyched. In Nov 2011 I lifted 2250lbs on this backsquat workout. Then in April I did 2475 and 2750. Today was 2925. I’d like to get passed this 200lb barrier and keep climbing, but I feel like I’m making good progress. Feels good.

  • http://www.ryanshell.com/blog Ryan Shell

    I’d like to thank CrossfitNYC for helping me workout so consistently over the last six or so months. It’s been great to meet so many like minded folks and even develop a number of friendships along the way.

    But (there’s always a “but”), I just returned from tonight’s 5:45 class, and it was a hot mess. The addition of the :30 after class takes the space to over capacity (in a crossfit way), especially when running is involved. We were dodging PVC’s, rounding columns on both sides, dodging people… and trying not to hit piles of plywood or trip over the raised flooring. Oh, and while we were exhausted we weren’t supposed to drop the weight.

    I signed up for the open, have been a loyal customer, have recommended others come join in the fun (many have), don’t drop my weight… but am now asking you do something for me, and others that have the same opinion: nix the :30 after class because it’s overcrowded.

    Thanks,

    Ryan

    • GinaFleacyno

       That sounds very frustrating. We get some of that at 6 am, doesn’t make for very happy campers.

      • Dickie

        I hear 6 AM has been super light these days.

  • Ben M

    A: 225, 275, 275
    B: ha! I think 8 or 9… Lost count. RX’d

    Def need to put more work into perfecting my power clean. Really fun WOD.

  • Annie

    A: 125, 135, 135
    B: 7 2/3 rounds, 83#s and paralettes 

    Great having you as a partner Sanjay!! 

  • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

    Starting Strength Day 10.

    A. Back Squat 3 x 5 x 215 (went back down 5 pounds to nail form)
    B. Bench press 3 x 5 x 135, failed on Rep 15
    C. Chinups 3 x 5, 1 red band 1 blue band